75 Recipes that Use Protein-Packed Egg Whites

75 Recipes that Use Protein-Packed Egg Whites

Egg whites are one of God’s gifts to macro trackers. They’re up there with shrimp, cod, nonfat dairy, and beef jerky. One 46g, 25-calorie serving has zero carbs, zero fat, and 5g of protein. Sign me up! 

Cartoned egg whites are the best things since sliced bread.  No messy yolks. No misty white chicken fetus. No chasing microscopic bits of eggshell around the bowl with your finger tip.

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It is crazy simple to throw together a filling, delicious, low-cal, high-protein meal with egg whites.

RELATED POST: 5 Quick and Easy Macro-Friendly Weekday Breakfasts

Egg whites are more versatile than you might think. They’re not limited to use in typical egg-oriented breakfast recipes. There are plenty of foods with ingredient lists that include egg whites. I know because I scoured the internet for the 75 Recipes that Use Protein-Packed Egg Whites below. And there are still so many more out there!

Why Eat Egg Whites?

Before I give you 75 Recipes that Use Protein Packed Egg Whites, let me explain why egg whites are fabulous. Egg whites quickly and easily pack protein into your meals and snacks. And they bring down the total calories and overall fat content of a variety of dishes compared to using whole eggs. Check it out:

Whole Egg vs Egg White Nutrition Comparison

	Calories	Carbohydrate	Fat	Protein
Whole Egg, Large	70	1	5	6
Egg white, from Large Egg	17	0.2	0.1	3.6

That being said, I don’t claim every recipe on the list below to be health conscious or macro-friendly. You can, and should, swap ingredients here and there to better suit your nutritional goals.

RELATED POST: 8 Helpful Macro-Tracking Tips and Tricks

Examples: nonfat yogurt instead of full fat, reduced fat cream cheese instead of full fat, turkey or chicken sausage instead of pork, light mayo instead of regular, or using less avocado/cheese/bacon than a recipe calls for, etc.

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In addition to tweaking a recipe to better fit your dietary needs, mindful portion control is a beautiful thing. Especially when you’re trying to lose weight while enjoying indulgences along the way. Keep an eye on nutrition fact labels and portion size, and you can make any food fit your goals.

RELATED POST: Eat Dessert, Lose Weight: My Macro-Friendly Treats

With that in mind, here’s a collection of recipes that put egg whites to good use! 75 Recipes that Use Protein-Packed Egg Whites:

Breakfast

Breakfast: Savory

1. Microwaved fluffy egg whites*
2. Egg white omelette in a mug
3. Egg white scramble*
4. Fluffy egg white omelette*
5. Breakfast quesadilla*
6. Egg white and avocado breakfast sandwich
7. Turkey sausage, spinach, and egg white wrap*
8. Tex-mex egg white breakfast wrap
9. Egg white breakfast burrito*
10. Egg white patty breakfast tacos
11. Egg white and turkey sausage casserole with sweet potato crust
12. Bacon egg white breakfast pizza*
13. Egg white breakfast muffins
14. Veggie egg white bites
15. Copycat Starbucks egg white bites
16. 5-ingredient egg white frittata
17. Spinach, feta, and tomato egg white frittata
18. Crustless egg white quiche
19. Broccoli egg white waffles
20. Copycat Starbucks spinach & feta wrap
21. Copycat McDonald’s egg white delight breakfast sandwich*
22. Breakfast egg rolls
23. Air fryer ham and egg roll ups*

Breakfast: Sweet

24. Egg white oatmeal*
25. Protein pumpkin oatmeal
26. Chocolate pumpkin egg white oatmeal
27. Protein French toast*
28. Egg white French toast
29. Healthy pumpkin pancakes
30. Pumpkin spice Greek yogurt pancakes
31. High protein yogurt pancakes
32. 2-ingredient protein crepes
33. Egg white & oatmeal protein pancakes
34. Banana chocolate chip pancakes
35. Perfectly whipped egg white pancakes
36. Low carb waffles
37. Protein pumpkin waffles
38. Sweet egg white omelette
39. Sweet berry egg white cups

Lunch

40. Light egg salad cucumber boats
41. Low calorie chaffle
42. Egg white low carb wraps
43. Peanut butter egg white roll up
44.  Boiled egg white sandwich

Dinner

45. Air fryer chicken egg rolls* (this recipe actually just uses water, but you can sub egg whites for the egg wash in any egg roll recipe)
46. Sweet and sour turkey meatballs (you can use egg whites instead of a whole egg in any meatball recipe)
47. Upside down cheesy garlic egg white pizza
48. Egg white pizza
49. Egg white & oat garlic pizza crust
50. Egg white tacos
51. Classic make-ahead mashed potatoes

Dessert

52. Greek yogurt freddo
53. Flourless chocolate cookies
54. Box mix brownies made with Greek yogurt and egg whites
55. Diet 7-up lemon blueberry cake
56. Angel food cake
57. Simple meringue cookies
58. Chocolate chip meringue cookies
59. Brown sugar meringue cookies
60. Mocha almond egg white cookies
61. Easy Almendrados (Meringue cupcakes)
62. Angel food cake waffles

Beverages

Yes, pasteurized egg whites can safely be added to your drinks!

63. Peruvian pisco sour cocktail
64. Blood orange bourbon sour cocktail
65. Grapefruit & vodka shaken with egg whites and muddled mint
66. Amaretto sour
67. Dairy-free egg white eggnog
68. Frothy orange creamsicle cocktail
69. Triple berry protein smoothie
70. Strawberry lime protein smoothie
71. Mocha cappuccino protein smoothie

Snacks/Miscellaneous:

72. Egg white protein powder
73. Crispy baked onion rings
74. Egg white mayonnaise
75. Yolkless deviled eggs

It’s easy to get in a macro tracking rut with deli meat, protein bars, and cottage cheese. But it doesn’t have to be that way! Those food definitely have their place, and these are my favorite protein bars (10% discount and free shipping with that link – discount code SQUATTO at checkout!) Use the recipes above to sneak in protein, and without the extra fat of whole eggs. The recipes above with an asterisk next to them are ones I use or prepare variations of most often. I eat egg whites, prepared one way or another, almost every morning for breakfast! After putting together this list, I’ve got a lot more things to try!

REALTED POST: Macro Tracking Tips and Free Printable Macros Cheat Sheet

I hope this helps you along your own macro tracking path. Everyone’s tastes and preferences are different. Find what you like and what works for you. Discover your own go-to recipes and foods to satisfy both your taste buds and your macros. You will be unstoppable on your macro journey.

Once I figured out tracking macros wasn’t all protein shakes and cans of tuna (barf!), my body composition really changed in desirable ways.  Not only that, but I’m happy as a clam eating my high-protein meals and snacks day after day.  And of course, daily dessert is non-negotiable.  With macros I can fit in real, yummy desserts and junk food alongside the foods that support my fitness goals and fuel my body properly. I get the best of both worlds, and feel my best.

RELATED POST: Why a “Bad” Diet Day is Actually a Good Thing

Follow me on Instagram to see how I eat to maintain my 30-lb weight loss.

Thanks for reading 75 Recipes the Use Protein-Packed Egg Whites!

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